A few tips may help:
1. Incorporate compound exercises: These exercises work multiple muscle groups at once and are great for building overall strength. Examples include squats, deadlifts, bench press, and rows.
2. Focus on progressive overload: This means gradually increasing the weight or difficulty of your exercises over time to continually challenge your muscles. Aim to increase the weight or reps you can do each week.
3. Consider trying different rep ranges: While 10-12 reps is a good starting point, you may want to mix it up with lower reps and heavier weight (around 4-6 reps) or higher reps and lower weight (around 15-20 reps) for variety and to challenge your muscles in different ways.
4. Don't neglect cardio and nutrition: In addition to strength training, incorporating cardio and following a nutritious diet will help you lose fat and build muscle. Try to incorporate more fruits and vegetables into your meals and aim to eat a balanced diet.
5. Get enough rest: Make sure you're allowing your muscles enough time to recover between workouts. Aim for 7-8 hours of sleep each night. Some food may help you sleep better.
Some additional exercises to consider incorporating:
- Bench press: This works your chest, triceps, and shoulders.
- Rows: This works your back muscles and can help improve posture.
- Planks and other core exercises: These will help define your abs and improve overall core strength.
- Lunges and squats: These will work your lower body muscles and can help improve overall leg strength.